AO: – Aldrich Elementary
January 16, 2021. 6:00 AM Time slot.
Q: Waterboy
PAX: Big One, Two Step, Hard Hat, Panty Hose, Sister Act, Blue Suede, Nailed It, Birdman, Spacebar, Kenny G (Respect), Cheap Seats, The Plague, Tonight Show, Tube Socks, Vandelay (Respect), Wait Time, Pot Hole, Touche, Doppler, Uhaul, Skipper, Room Service, Slow Pitch, Tater Tot, Sparty, Davinci

I arrived early to set up the CIT parking lot for our socially distance thang and to make sure the Mosey route was not too icy for our mosey.
I recited the mission:
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
I assured all that I am not a professional at this so please modify as necessary.
The PAX moseyed about a half mile from Aldrich to the east park along the walking path, cutting through the park and back to Aldrich via California Street. Slow Pitch hit a rock or ice chunk, twisted his ankle and had to be helped back to the parking lot my Tater Tot and 2 other members of the PAX.


  1. Tappy taps – 15 IC
  2. Cherry Pickers – 15 IC
  3. Big Arm Circles – 10 IC
  4. Merkins – 15 Count
  5. Mountain climbers – 15 IC
  6. Imperial walkers – 15 IC
  7. Burpees – 10
  8. Side Straddle Hop – 20 IC
  9. Merkins -10
  10. Mountain Climbers – 10 IC
  11. Imperial walkers -10 IC
  12. Burpees – 10
  13. Goof balls – 15 IC
    A short Mosey to the Thang THE THANG: PAX split into 4 socially distanced groups -each at one of the following stations. Group 1 was the push group. Once they are complete everyone pushes one station.
  14. Station 1 – Push Group 1. Merkins – 15
  15. Monkey Humpers – 15 IC
  16. Burpees – 10 2. Station 2
  17. Hand Release Merkins – 15 2. Bonnie Blairs – 15
  18. Burpees 10
  19. LBCs until push
  20. Station 3
  21. Diamond Merkins – 15
  22. Squats – 15 IC
  23. Burpees – 10
  24. Big Boys until Push
  25. Station 4
  26. Carolina Dry Docks – 15
  27. Bobby Hurleys – 15 3. Burpees – 10
  28. Hill Billys until push
    American Hammers 23 IC



    I started coming to F3 about 5 months ago. LPC EHed me. At the time I was starting a business and two weeks before I started F3 I had just been laid off from my day job. So needless to say a lot of things in my life were in flux. There was a lot of upheaval. There was a lot of change. So when big changes happen in life I know I’ve got to kind of dive with the fall. Joseph Campbell has a very simple quote “If you are falling…dive”
    We all know what it feels like to fall in life. We know what it feels like to be in a free fall, to see our lives crumbling, or changing against our will. We are out of control. What do we instinctively do. We try to control it. We try to put our arms out. We try to stop the falling. We grab for things. We we grab for our families. We grab for our livelihoods.
    Went off without incident
    No announcements
    No prayer requests. Sometimes this grabbing brings down other things, like our loved one with us. We make things more difficult.
    If you are falling…dive. Let go. Change in your life in inevitable. That’s what I did when I joined F3. I dove. The invitation to join F3 came because I was falling. It came because LPC saw a guy that was falling. F3 added structure to my day. It started off my day with accomplishment. I knew I wasn’t the only guy who was falling down. When I was falling I could have decided not to dive into F3. But I’m damn glad I did. Thank you guys. And thank you for your time this morning.
    •I took us out in prayer
    Aye, Water boy
F3Omaha - 1644 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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